Well, I may have bought a few more oranges than I might have been able to cope with (refer the last post). What? No … I can cope. Orange + protein is full of possibilities
I did cook a little too much sweet potato than I could scoff though. Hmmm … raps fingers on kitchen bench top … oranges rolling around all over the shop, cooked sweet potato … there’s plenty of cinnamon about … and always eggs in the fridge. I have me the makings of some easy, fast, and delicious protein bars.
These bars have a custard like texture thanks to the sweet potato and no added flours aside from the protein powder. The mixture could make a fantastic filling for a protein crust, if you want a richer treat or dessert. I just wanted a lush little snack. Great on their own. Yummy with a dollop of yoghurt, cream, ice cream, protein fluff, whatever you can dream up.
My perfect topping for these … melt some dark chocolate and spread in a
thin thick layer on top.
Oh. My. Yes. That’s my favourite.
You could use egg whites only if you like, but frankly, egg yolks are full of amazing nutrients and extra protein. Stop being ridiculous about egg yolks. They’re good. Alongside the sweet potato, the yolks are what create that lovely custardy texture and flavour.
I sprinkle the cinnamon on top rather than adding it to the batter as this allows the contrast of cinnamon flavour with the orange in the bar. Just a personal preference. I like to really taste the cinnamon!
While I’ve chosen to use almond milk, you can make these nut free or dairy free by using whatever milk you prefer. You could even just add some extra orange juice. They are gluten free and grain free as well and suitable for anyone on a low FODMAP diet.
Macros are included below the recipe. Of course, they are … and they be splendid
Makes 1 x 18cm bar cake / Serves 4 – 9 (depends on you really!)
200 grams sweet potato, boiled or steamed
1 large orange (about 300 grams whole)
2 large eggs
45 grams (1/2 cup) pea protein isolate
120 millilitres almond milk (or dairy, coconut, soy, oat, rice, whatever)
1 teaspoon baking soda
stevia or sweetener of choice, to taste* (optional)
cinnamon, ground, for sprinkling
*Feel free to use whatever sweetener you like. Sugar, coconut or rapadura, maple syrup, Splenda, whatever. The amount you need depends on the sweetness of the orange and sweet potato and whether or not the almond milk is pre-sweetened.
Preheat the oven to 180°C.
Line the base and sides of a 18cm square cake or bar tin with baking paper. I use a silicon pan and only line the base to make removal easier.
Grate the zest of the orange and carefully segment the orange so you remove only the flesh, without the membranes.
Add all the ingredients to the bowl of a food processor, except the stevia and cinnamon. Process until smooth. Check the batter for sweetness. If you prefer it a little sweeter, add a little stevia, or sweetener of your choice.
Pour the batter into the prepared bar tin and sprinkle liberally with cinnamon. Bake for about 30 – 35 mins until golden, slightly raised and “set” like a custard. Remove from the oven and allow to cool, in the tin, on a wire rack. It will be soft and will fall slightly as it cools. Cut into bars. Serve on its own or topped with whatever you like
This is great served warm or even chilled. The bars will keep for a few days, stored in an airtight container in the refrigerator.
Macros are provided based on unflavoured pea protein isolate (no additives) and purchased almond milk. I used macros for the Pureharvest brand of organic almond milk. I generally make my own almond milk but buy this one when I don’t have time or am feeling lazy. Haven’t found a decent unsweetened almond milk here yet, aside from homemade
If you add chocolate or creamy toppings, you will need to factor those in as extra.